GLP-1 Fitness

GLP-1 Fitness
10 Strength Training Tips for GLP-1 Users Who Want Muscle, Energy, and Toned Arms
- July 25, 2025
- 0 comments
- by Brooke
Strength training on GLP-1s can feel like a mystery wrapped in muscle soreness. You’re losing weight, but your arms still feel like spaghetti. You want to tone up, but the gym looks like a gladiator arena. And when you finally do manage a workout, you’re wiped for two days.

Sound familiar?

Here’s the thing: GLP-1 medications can help you lose weight, but without the right strength training tips, you could lose muscle right alongside it. And muscle is gold dust, it boosts your metabolism, shapes your body, and keeps you strong for the long haul.

This post will walk you through 10 easy, no-BS strength training tips tailored for women on GLP-1s. You’ll learn how to build muscle without burnout, fuel your workouts properly, and see real results (even if you’re just getting started).

Let’s lift like we mean it.
Table of Contents

1. Ditch the Scale Obsession – Muscle Weighs More Than Fat
2. Start Small with Resistance Bands or Light Dumbbells
3. Focus on Full Body (Not Just Arms) for Faster Results
4. Train Arms 2x a Week with Compound + Isolation Moves
5. Learn How Many Reps to Build Muscle (And When to Increase)
6. Don’t Skip Protein – It’s Non-Negotiable for Gains
7. Prioritise Recovery as Much as Reps
8. Track Your Workout Results – Not Just the Scale
9. Add Strength to Your Weekly Workout Plan for Better Fat Loss
10. Stay Consistent – Progress Happens When You Don’t Quit
Conclusion
1. Ditch the Scale Obsession – Muscle Weighs More Than Fat

Let’s just get this one out the way: toning up doesn’t always mean dropping numbers on the scale.

In fact, when you’re building muscle and burning fat at the same time, the scale might barely budge, but your jeans will fit better, your arms will look tighter, and your energy will skyrocket.

Losing weight while gaining muscle is a game-changer, and GLP-1s give you the perfect window to make it happen, if you train smart.

2. Start Small with Resistance Bands or Light Dumbbells

You don’t need a massive barbell or a neon-lit gym to get started.

Grab a pair of dumbbells, a resistance band, or just your own bodyweight, and focus on compound exercises that hit your major muscles (think squats, push-ups, rows, and glute bridges).

If you’re new to lifting, check out my GLP-1 workout plan that’s plus-size friendly, no gym needed, and actually designed with your energy levels in mind.

Not ready for a full weights workout yet? Here’s your gentle but powerful entry point: GLP-1 Workout Plan: Beginner and Plus-Size Friendly

3. Focus on Full Body (Not Just Arms) for Faster Results

I know we’re all here to “tone our arms,” but truthfully? Fat loss workouts that only target one body part don’t really work.

What does work? Strengthening your whole body to build lean muscle and crank up your calorie burn, even while you rest.

Full-body workouts that hit major muscles (like your legs, glutes, and back) will drive way more transformation than endless bicep curls alone.

4. Train Arms 2x a Week with Compound + Isolation Moves

If you want defined arms, the secret is consistency + variety. Aim for two strength workouts per week that include a mix of:
- Compound moves like push-ups, rows, and overhead presses
- Isolation moves like bicep curls and tricep kickbacks
Stick to this in your weekly workout plan, and you’ll be taking “GLP-1 before and after” pics with pride in no time.

5. Learn How Many Reps to Build Muscle (And When to Increase)

Confused about reps and sets? I go into a lot more detail about this in The GLP-1 Muscle Protection Program, but here’s a cheat sheet:
- 8-12 reps = muscle growth
- 12-15 reps = muscle endurance
- 4-8 reps = strength (for advanced lifters)
When the last few reps feel challenging but doable, you’re in the sweet spot. If it feels like a breeze? It’s time to go up a notch.

That’s how we build strength, and get serious workout results.

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6. Don’t Skip Protein – It’s Non-Negotiable for Gains

Look, I know your appetite on GLP-1s can be a total diva, but muscle simply won’t grow without fuel. You need balanced meals with enough protein to support recovery and repair.

If you struggle with food in the mornings, try a GLP-1 meal plan with light options like:
- Protein shakes
- Greek yoghurt + chia
- Eggs with toast or rice cakes
- Cottage cheese with berries
Low appetite? Here’s how to make fuelling easy, even on off days: GLP-1 Pre- and Post-Workout Nutrition

7. Prioritise Recovery as Much as Reps

Muscle isn’t built in the workout, it’s built in the recovery. And if you’re pushing hard but skipping the rest, you’re short-changing your results.

Top recovery tips for GLP-1 users:
- Rest at least 1 day between strength sessions (you can do upper body one day, lower body the next – as long as you’re resting each area for 1 day)
- Get 7-9 hours of sleep
- Add magnesium and electrolytes if you’re feeling sore or drained
- Gentle stretching or mobility work helps speed things up
Feeling more exhausted than energised after your GLP-1 workout? Here’s what to do: GLP-1 Post-Workout Recovery

8. Track Your Workout Results – Not Just the Scale

Progress photos. How your clothes fit. How many push-ups you can now do. These are all real results, not just what the scale says.

Start keeping track of:
- What weights you’re using
- How many reps you hit
- Your mood + energy post-workout
You can even grab my free workbook to log your lifts and training plan each week.

9. Add Strength to Your Weekly Workout Plan for Better Fat Loss

Think of strength training as your fat burning workout’s best mate. Cardio helps you burn calories in the moment.

Strength helps you burn them all day long, even when you’re sat on the sofa with your feet up.

If you’ve been doing mostly walks or gentle movement, this is your invitation to level up.

Not sure which workouts give you the best return on effort? Read next: Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention

10. Stay Consistent – Progress Happens When You Don’t Quit

You don’t need an advanced muscle building program to see changes, you just need to keep showing up. Whether that’s two strength workouts a week, or five, make it doable and stick with it.

And if you want a done-for-you plan that takes out all the guesswork? My simple 6-week GLP-1 Muscle Protection Program is designed to help you stay consistent, protect your muscle, and build real strength, without spending hours in the gym or collapsing on the sofa after.

The best fitness tips for women on GLP-1s? Don’t aim for perfect. Aim for possible. That’s how we get stronger, for good.

Burn Fat, Keep Muscle: Your GLP-1 Strength Plan Starts Here

Taking GLP-1s like Mounjaro or Zepbound? You’ve probably heard the muscle-loss warnings, but here’s the truth: fat loss doesn’t have to mean getting weaker.

The GLP-1 Muscle Protection Program is your 6-week strength + strategy plan designed to help you burn fat, protect your muscle, and boost your metabolism, all from home.

This isn’t just a workout calendar. It’s a full-body confidence builder.

Here’s what’s inside:
- 6-Week Workout Plan: Full-body strength, upper/lower splits, HIIT, and recovery built for real-life energy levels
- Plyometric & Functional Training: Improve balance, core stability, and explosive strength (yes, even at home)
- Complete Muscle Maintenance Guide: Understand your TDEE, preserve lean mass, and avoid metabolic slowdown
- Calorie + Protein Calculators: Find your ideal intake to fuel workouts, even with low GLP-1 appetite
- Beginner-Friendly Modifications: Bad knees? No problem. Every move is adjustable to your level
- FAQs + Expert Tips: Get answers to your biggest questions and learn how to tweak things when life gets busy
Digital product only – use it on your phone, tablet, or print it at home. Instant access, zero faff.

Want to feel strong while you lose fat? Grab the GLP-1 Muscle Protection Program and start building the body that keeps up with your goals.

Get It Here!

Read These Next
- Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention
- GLP-1 Pre- and Post-Workout Nutrition: Balanced Meals and Protein Foods for Energy
- GLP-1 Post-Workout Recovery: Essential Tips to Prevent Burnout and Boost Results
- GLP-1 Workout Plan: Beginner and Plus-Size Friendly (No Gym Needed!)
Conclusion

Strength training on GLP-1s isn’t just about getting toned arms, it’s about protecting your body, fuelling your metabolism, and owning your energy again.

You’ve got everything you need to start. Now go lift like a legend.

Drop a comment below! Which was your favourite from these strength training tips?

Next Steps

“Strong is not a size. It’s a decision.”
- Ready to protect your muscle and sculpt your arms? Grab the GLP-1 Muscle Protection Program – 1 Week Free Sample. It’s beginner-friendly, low-impact, and comes with printable workouts to build confidence and strength.
- Read This Next: Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention
- Need help with meals and energy? Check out the Nutrition Series for tips, recipes, and realistic planning advice that won’t wreck your hormones.
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GLP-1 Fitness
Low-Impact Cardio for GLP-1 Users: Gentle, Effective Workouts Without the Burnout
- July 24, 2025
- 0 comments
- by Brooke
If the idea of sprinting, jumping, or dragging yourself through a 45-minute HIIT workout makes you want to fake your own disappearance… you’re in the right place. Here’s the truth: low-impact cardio isn’t a cop-out, it’s a comeback.

Especially if you’re on GLP-1 medications like Wegovy, Zepbound or Mounjaro, where your energy might tank, your appetite’s on holiday, and your motivation is somewhere under the duvet.

In this post, we’re going to break down exactly how to use low-impact cardio to burn fat, build consistency, and feel human again, without wrecking your knees, hormones, or sanity.

You’ll learn why it works, how to do it, what to eat around it, and how to recover like the queen you are.

If high-intensity workouts make you want to quit, this is your lifeline. Let’s get into it.
Table of Contents
Why Cardio Feels So Hard on GLP-1s
What Is Low-Impact Cardio (and Why It Works)
How It Helps With Fat Loss (Even Without Sweating Buckets)
Fueling Low-Impact Cardio: Yes, It Matters
Recovery Tips to Stay Energised (and Avoid Crashing Later)
Conclusion
Why Cardio Feels So Hard on GLP-1s

GLP-1s change everything, from how much you eat to how much energy you think you should have.

But when your body energy feels like it’s been nicked overnight, the thought of burpees is enough to send you into witness protection.

Here’s why you might be struggling:
- Fatigue and nausea mean your “get-up-and-go” got up and left.
- You might not be eating enough balanced meals to support movement (especially if you’re skipping breakfast or just sipping tea until 2pm).
- Some people jump into a full training plan without adjusting for their GLP-1 reality, and burn out in week one.
What you need is a GLP-1 workout plan that works with your body, not against it. That’s where low-impact cardio steps in.

If high-intensity workouts make you want to quit, this beginner-friendly plan is your lifeline, read this next: GLP-1 Workout Plan: Beginner and Plus-Size Friendly

What Is Low-Impact Cardio (and Why It Works)

Let’s bust a myth: low-impact cardio does not mean lying on the sofa visualising your goals. It’s still movement, but it’s smart, joint-friendly, and energy-conscious.

Low-impact simply means at least one foot stays on the ground, no jumping, pounding, or twisting your knees into oblivion. Think:
- Brisk walking (outside or on a treadmill)
- Step routines
- Chair workouts or dance-based movement
- Light cycling or recumbent bike
- Rebounding (mini trampoline = big burn)
And the benefits?
- Less strain on major muscles and joints
- Keeps you consistent, even when your daily routine is chaos
- Triggers fat loss without draining your natural hormones or frying your nervous system
This is one of the most underrated fat-burning workouts for GLP-1 users, especially when combined with strength workouts like resistance bands or light dumbbells.

Here’s how to step it up without sacrificing your sanity: Best Cardio for GLP-1 Users

How It Helps With Fat Loss (Even Without Sweating Buckets)

You don’t have to be gasping for air to burn fat. Low-impact cardio is a fantastic way to burn fat because it keeps you in the Zone 2 heart rate zone, aka the sweet spot for fat-burning workouts.
- It boosts your NEAT (non-exercise activity thermogenesis), which makes up a surprising chunk of your daily calorie burn.
- It’s sustainable. You can do this daily, not just once a week when the stars align.
- It supports losing weight while gaining muscle, a win-win for GLP-1 users trying to protect their body composition.
If you’re adding in a couple of weekly workouts with weights or compound exercises, low-impact cardio will complement your progress perfectly.

No need for a full-on advanced muscle building program, this is about momentum, not martyrdom.

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Fueling Low-Impact Cardio: Yes, It Matters

Just because it’s gentle doesn’t mean your body runs on thin air. Even for easy workouts, you need to fuel up—or risk feeling dizzy, sick, or totally wiped after.

Pre-workout (when appetite’s low):
- A banana + peanut butter
- Half a protein shake
- Greek yoghurt + berries
- A few bites of toast with cream cheese
Post-workout:
- Prioritise protein + carbs within an hour
- Think: tuna wrap, chicken salad, boiled egg + crackers, or a smoothie
- Don’t forget hydration + electrolytes
Low-impact doesn’t mean low results, especially when you fuel smart. Read this next: GLP-1 Pre- and Post-Workout Nutrition

If you’re meal prepping for the week, build these into your GLP-1 meal plan. You don’t need a full “bulk and cut” setup, just small, consistent tweaks to your daily habits that support fat loss and energy.

Recovery Tips to Stay Energised (and Avoid Crashing Later)

Overdoing it, even with low-impact cardio – can backfire. Don’t skip recovery just because the workout felt “easy.” Your body’s still adjusting to medication, hunger cues, and activity.

Top recovery tips:
- Add electrolytes (especially if you’re dizzy post-walk)
- Light stretching or foam rolling
- A good night’s sleep (yes, this counts as training recovery)
- Space out your workouts with rest days or alternate upper/lower muscle building workouts
- Track your workout results and mood – if you’re more tired after each session, it’s time to adjust
If you’re thinking about adding a weights workout, make sure your body energy and recovery are in a good place first. That’s how you make long-term gains without a crash.

Gentle doesn’t mean go-go-go. Here’s how to balance movement with rest: GLP-1 Post-Workout Recovery

Burn Fat, Keep Muscle: Your GLP-1 Strength Plan Starts Here

Taking GLP-1s like Mounjaro or Zepbound? You’ve probably heard the muscle-loss warnings, but here’s the truth: fat loss doesn’t have to mean getting weaker.

The GLP-1 Muscle Protection Program is your 6-week strength + strategy plan designed to help you burn fat, protect your muscle, and boost your metabolism, all from home.

This isn’t just a workout calendar. It’s a full-body confidence builder.

Here’s what’s inside:
- 6-Week Workout Plan: Full-body strength, upper/lower splits, HIIT, and recovery built for real-life energy levels
- Plyometric & Functional Training: Improve balance, core stability, and explosive strength (yes, even at home)
- Complete Muscle Maintenance Guide: Understand your TDEE, preserve lean mass, and avoid metabolic slowdown
- Calorie + Protein Calculators: Find your ideal intake to fuel workouts, even with low GLP-1 appetite
- Beginner-Friendly Modifications: Bad knees? No problem. Every move is adjustable to your level
- FAQs + Expert Tips: Get answers to your biggest questions and learn how to tweak things when life gets busy
Digital product only – use it on your phone, tablet, or print it at home. Instant access, zero faff.

Want to feel strong while you lose fat? Grab the GLP-1 Muscle Protection Program and start building the body that keeps up with your goals.

Get It Here!

Read These Next
- GLP-1 Workout Plan: Beginner and Plus-Size Friendly
- Best Cardio for GLP-1 Users
- GLP-1 Pre- and Post-Workout Nutrition
- GLP-1 Post-Workout Recovery
Conclusion

Low-impact cardio is one of the smartest, safest, and most sustainable ways to get moving on GLP-1s—without draining your energy or your will to live. Start small, stay kind to your body, and let consistency lead the way.

You don’t need to go hard. You just need to go.

Next Steps

“Success isn’t built on extremes. It’s built on consistency.”
- Ready to build strength without the stress? Grab your free 1-week sample of the GLP-1 Muscle Protection Program – a done-for-you plan with printable workouts that help you keep your muscle while losing fat.
- Want to keep progressing without burnout? Read this next: Best Cardio for GLP-1 Users
- Craving more support with meals and metabolism? Check out the Nutrition Series for recipes, prep tips, and meal plans that actually work for your lifestyle.
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GLP-1 Fitness
GLP-1 Workout Plan: Beginner and Plus-Size Friendly (No Gym Needed!)
- May 20, 2025
- 0 comments
- by Brooke
Feel like every workout plan is designed for fitness fanatics with abs of steel? Not this one. This is the GLP-1 Workout Plan—created specifically for anyone on GLP-1 medications who wants to build strength, boost metabolism, and actually enjoy exercise (yes, really).

This post is your step-by-step guide to my GLP-1 Beginner Workout Plan—a balanced, beginner-friendly routine that combines strength training, HIIT, and rest days to keep you feeling strong and energized.

Designed with GLP-1 users in mind, it’s perfect for anyone looking to maintain muscle, burn fat, and stay consistent without feeling wiped out.

And if you want it all in a simple, printable format, you can grab my free 1-week GLP-1 Workout Plan—perfect for getting started without the guesswork.
Table of Contents
Why Exercise Matters on GLP-1
Types of Workouts in the GLP-1 Beginner Workout Plan
How It Works
Why This Works
Top Tips for Success
Stay Motivated: Your 1-Week Free Workout Plan
Next Steps: It’s Your Move
Why Exercise Matters on GLP-1

GLP-1 medications like Mounjaro and Wegovy can do wonders for appetite regulation, but they can also leave you feeling a bit… meh.

Plus, there’s a sneaky little risk of losing muscle along the way.

And we’re not having that!

The goal here? Simple: build strength, maintain muscle, and keep that metabolism revving. Plus, we’re making sure it’s all doable, even if you’re plus-size or just starting out.

Whether you’re at home or in the gym, I’ve got you covered with safe, effective exercises that are easy to stick to.

Types of Workouts in the GLP-1 Beginner Workout Plan

This GLP-1 Workout Plan is all about giving you the right balance—strength training for muscle preservation, HIIT for fat-burning, and smart exercise choices that fit your life. Here’s exactly what you’ll be doing:

1. Strength Workouts (4 Sessions per Week)

Strength training is the backbone of this plan because it helps you build and maintain muscle while losing fat—an absolute must when you’re on GLP-1 medications.

Here’s how I’ve structured these sessions:
- Compound Exercises: Moves that work multiple muscle groups at once (like squats, deadlifts, and push-ups). These give you the most bang for your buck and help build functional strength.
- Isolation Exercises: Focused moves that target specific muscles (like bicep curls or tricep extensions). Perfect for building strength without overloading your body.
- Dumbbell-Only Home Workouts: You don’t need a fancy gym setup. All you need is a pair of dumbbells (or even just your body weight to start). This makes the plan flexible, whether you’re working out at home or in the gym.
- All-Level Options: Can’t do a full push-up yet? No worries. I’ve included beginner-friendly variations so you can build up strength at your own pace.
2. High-Intensity Interval Training (HIIT) (2 Sessions per Week)

HIIT is all about quick, efficient fat burning without spending hours on the treadmill. These 20-minute sessions are designed to get your heart rate up without leaving you feeling wrecked:
- Low-Impact Move Options: I’ve included variations for all moves, so it’s gentle on your joints.
- Timed Intervals: 30 seconds of work, followed by 15 seconds of rest—repeated for a total of 20 minutes. This keeps it intense but manageable.
3. Functional Training Focus

Beyond just burning calories or building muscle, these workouts are designed to help you move better in everyday life. That means exercises that mimic real-life movements:
- Pushing and Pulling: Perfect for carrying shopping bags or opening stubborn jars.
- Squatting and Lunging: Makes getting up from the sofa or climbing stairs a breeze.
- Core Stability: Strengthens your midsection, improving posture and reducing back pain.
How It Works

This plan is designed to fit around your energy levels—because let’s face it, some days you’re raring to go, and other days just lifting a water bottle feels like a workout. Here’s how you’ll structure your week for maximum results without burnout:

4 Strength Workouts a Week:
- 2 Full-Body Sessions: Squats, deadlifts, push-ups, and rows—classic moves that target multiple muscle groups for the best bang for your buck.
- 1 Upper-Body + HIIT Combo Day:
  - Upper-Body Strength: Arm muscles and core strength—think bicep curls, shoulder presses, and rows.
  - Short HIIT Session: Low-impact cardio bursts (like cycling or step-ups) to boost your metabolism without exhausting you.
- 1 Lower-Body Session: Squats, lunges, and glute bridges for a strong foundation.
- 1 HIIT Session: Another 20 minute fat blasting workout (this can be combined with another day)
2 Rest Days (One Active Recovery, One Full Rest):
- Active Recovery Day: Gentle low impact cardio movement like walking, stretching, or yoga—keeping your body loose without adding extra fatigue.
- Full Rest Day: Absolutely no structured exercise. Let your muscles repair and rebuild.
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Why This Works

Plus-Size Friendly: Solid, safe exercise designed for every body and easily adjustable to fit all fitness levels.

Strength Training Preserves Muscle: Even while you’re losing weight, you’ll maintain (and even build) lean muscle.

HIIT Boosts Fat Burning: Quick, low-impact bursts mean you can torch calories without draining your energy.

Balanced Rest Prevents Burnout: With one active recovery day and one full rest day, you’ll stay consistent without overdoing it.

Top Tips for Success
- Focus on Form: Don’t rush through your reps. Keep your core engaged, shoulders back, and move with control. This way, you’ll avoid injury and actually build that muscle.
- Pace Yourself: GLP-1s can sometimes make you feel like you’re running on half a tank. That’s okay! Just show up, do your best, and give yourself credit for every effort.
- Protein is Your Best Mate: After a good session, refuel with balanced meals featuring protein foods like chicken, beef, or a cheeky protein shake. It’ll help with muscle recovery and keeping your energy steady.
- Track Your Progress: Take some before and after photos. Not just for the visual win, but to see how far you’ve come. It’s not always about the scale—sometimes it’s the way your favourite jeans fit.
Stay Motivated: Your 1-Week Free Workout Plan

If this sounds like your cup of tea but you’re not sure where to start, I’ve got you. I’ve put together a 1-Week GLP-1 Beginner Workout Plan—it’s completely free and designed with you in mind. You’ll get:
- Printable workout (because who doesn’t love a checklist?)
- A mix of strength and cardio to boost metabolism and build muscle
Ready to take the first step? Grab your free plan and see for yourself how good it feels to move with purpose. It’s beginner-friendly, plus-size approved, and just the right balance of challenging and doable.

Get it here!

Burn Fat, Keep Muscle: Your GLP-1 Strength Plan Starts Here

Taking GLP-1s like Mounjaro or Zepbound? You’ve probably heard the muscle-loss warnings, but here’s the truth: fat loss doesn’t have to mean getting weaker.

The GLP-1 Muscle Protection Program is your 6-week strength + strategy plan designed to help you burn fat, protect your muscle, and boost your metabolism, all from home.

This isn’t just a workout calendar. It’s a full-body confidence builder.

Here’s what’s inside:
- 6-Week Workout Plan: Full-body strength, upper/lower splits, HIIT, and recovery built for real-life energy levels
- Plyometric & Functional Training: Improve balance, core stability, and explosive strength (yes, even at home)
- Complete Muscle Maintenance Guide: Understand your TDEE, preserve lean mass, and avoid metabolic slowdown
- Calorie + Protein Calculators: Find your ideal intake to fuel workouts, even with low GLP-1 appetite
- Beginner-Friendly Modifications: Bad knees? No problem. Every move is adjustable to your level
- FAQs + Expert Tips: Get answers to your biggest questions and learn how to tweak things when life gets busy
Digital product only – use it on your phone, tablet, or print it at home. Instant access, zero faff.

Want to feel strong while you lose fat? Grab the GLP-1 Muscle Protection Program and start building the body that keeps up with your goals.

Get It Here!

Next Steps: It’s Your Move

Start with the free 1-week plan and see how you feel. You don’t have to nail every move or finish every set perfectly—just keep showing up. You’ve got this.

Got questions or need a bit more support? Drop a comment below or get in touch —I’m here to cheer you on every step of the way.

Let’s get moving, yeah?

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GLP-1 Fitness
Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention
- February 20, 2025
- 0 comments
- by Brooke
So, you’re on GLP-1 medications like Zepbound, Mounjaro, or Wegovy, and the weight is finally shifting. Amazing, right? But now you’re wondering… do I actually need to exercise on GLP-1?

Short answer: YES. Longer answer: YES, unless you want to lose muscle along with fat and end up feeling weak, tired, and with a metabolism slower than a Monday morning.

But don’t panic—I’m not about to tell you to spend hours doing soul-crushing HIIT workouts or running until your legs feel like noodles. The key to sustainable weight loss on GLP-1s is smart, simple movement that keeps your muscle strong and metabolism firing—without leaving you feeling like you need a two-day nap.

Let’s dive in.
Table of Contents
1. Why Exercise on GLP-1s?
2. The Best Types of Exercise for GLP-1 Users
2. HIIT (Your Quick Fix for Fast Results)
3. Walking (The Underrated Fat-Burner)
4. Low-Impact Cardio (No Burpees Needed)
5. Pilates & Yoga (Bonus for Flexibility & Strength)
3. How to Exercise When You Have Low Energy on GLP-1
4. What to Eat to Support Exercise on GLP-1
5. The Best Weekly Workout Plan for GLP-1 Users
Final Thoughts: You Don’t Need to Kill Yourself in the Gym—Just Move!
1. Why Exercise on GLP-1s?

GLP-1 meds curb your appetite—which is great for fat loss, but not so great when it means you’re eating less protein and potentially losing muscle mass. And trust me, muscle is something you don’t want to lose.

What happens if you don’t exercise on GLP-1?
- You lose muscle along with fat. Less muscle = a slower metabolism.
- You feel weaker and more fatigued. Not fun.
- Your body composition doesn’t improve much. The scale might go down, but you might still feel “soft” instead of strong.
What happens if you do exercise?
- You burn fat while keeping muscle. A win-win.
- Your metabolism stays high. Which helps prevent weight regain.
- You feel stronger, healthier, and more energised.
- You can eat more without gaining fat. Yes, really.
Need a structured plan? Try my GLP-1 Meal plan, packed with high-protein meals to fuel your workouts while keeping weight loss on track.

2. The Best Types of Exercise for GLP-1 Users

Let’s get one thing straight—you don’t need to work out like a bodybuilder to see results. But you do need to move your body in a way that supports your weight loss goals.

Here’s what works best:

1. Strength Training (Your New Best Friend)

If you do nothing else, lift some weights. Strength training preserves muscle, burns fat, and keeps you strong.
- Start with 2-3 sessions per week.
- Focus on full-body workouts. Think squats, deadlifts, push-ups, and rows.
- Use bodyweight, dumbbells, resistance bands, or gym machines.
2. HIIT (Your Quick Fix for Fast Results)

If you’re short on time but want maximum fat-burning benefits, HIIT (High-Intensity Interval Training) is your best mate. It’s all about quick, intense bursts of exercise followed by short rests. Translation? You get fitter, faster—without hours of slogging away.
- Start with 1-2 sessions a week. No need to go all-in straight away. Think 15-20 minutes of work, and you’re done.
- Keep it simple. No need for burpees unless you fancy them (I don’t). Try squats, mountain climbers, or marching punches.
- Low-impact? No problem. Make it joint-friendly with seated punches, step-ups, or modified jumping jacks.
- Rest is your friend. HIIT is about intensity, not duration. If you’re dying halfway, you’re doing it right—just remember to breathe.
3. Walking (The Underrated Fat-Burner)

Look, I love a good lazy day as much as the next person, but daily movement matters.
- Aim for at least 8,000-10,000 steps a day.
- Walking is amazing for fat loss, digestion, and overall health.
- Easy on the joints, great for long-term sustainability.
4. Low-Impact Cardio (No Burpees Needed)

If you want to add cardio, skip the endless treadmill runs and go for something low-impact and effective:
- Cycling – Easy on the joints, great for endurance.
- Swimming – Full-body workout without stressing your knees.
- Elliptical – Less strain than running, still gets your heart rate up.
Need post-workout meal ideas? A Zepbound Food Idea like a protein smoothie with berries, Greek yoghurt, and flaxseeds is perfect.

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5. Pilates & Yoga (Bonus for Flexibility & Strength)

Want to build strength without heavy lifting? Pilates and yoga are perfect for improving core strength, balance, and flexibility.
- Pilates = killer for core strength.
- Yoga = great for flexibility, relaxation, and stress relief.
3. How to Exercise When You Have Low Energy on GLP-1

If you’re struggling with fatigue or low energy, exercise can feel impossible. But here’s the thing—the right movement can actually help fight fatigue.

Here’s how to stay active without overdoing it:
- Start small. Even a 10-minute walk is better than nothing.
- Eat enough protein and healthy fats. Try GLP-1 meal ideas packed with lean protein, avocado, and nuts.
- Hydrate! Dehydration makes fatigue worse.
- Don’t overtrain. If your body says rest, listen.
For easy-to-digest, energy-boosting meals, try a Semaglutide Food Idea like a banana with almond butter before a workout.

4. What to Eat to Support Exercise on GLP-1

Fuelling your workouts properly is key—because if you’re not eating enough of the right nutrients, your body will struggle.

Best foods for pre- and post-workout meals
- Pre-workout: Banana with almond butter, Greek yoghurt with honey, or a small smoothie.
- Post-workout: Scrambled eggs with avocado, a protein shake, or a chicken & quinoa bowl.
5. The Best Weekly Workout Plan for GLP-1 Users

Want to keep things simple and effective? Here’s a beginner-friendly workout plan that works with your energy levels, not against them.

Weekly GLP-1 Workout Plan
- Monday: Full-body strength training (30 mins)
- Tuesday: 30-45 min walk
- Wednesday: Yoga or Pilates (30 mins)
- Thursday: Full-body strength training (30 mins)
- Friday: Low-impact cardio (cycling/swimming)
- Saturday: Active rest (light walk, stretching)
- Sunday: Full-body strength training or rest
Burn Fat, Keep Muscle: Your GLP-1 Strength Plan Starts Here

Taking GLP-1s like Mounjaro or Zepbound? You’ve probably heard the muscle-loss warnings, but here’s the truth: fat loss doesn’t have to mean getting weaker.

The GLP-1 Muscle Protection Program is your 6-week strength + strategy plan designed to help you burn fat, protect your muscle, and boost your metabolism, all from home.

This isn’t just a workout calendar. It’s a full-body confidence builder.

Here’s what’s inside:
- 6-Week Workout Plan: Full-body strength, upper/lower splits, HIIT, and recovery built for real-life energy levels
- Plyometric & Functional Training: Improve balance, core stability, and explosive strength (yes, even at home)
- Complete Muscle Maintenance Guide: Understand your TDEE, preserve lean mass, and avoid metabolic slowdown
- Calorie + Protein Calculators: Find your ideal intake to fuel workouts, even with low GLP-1 appetite
- Beginner-Friendly Modifications: Bad knees? No problem. Every move is adjustable to your level
- FAQs + Expert Tips: Get answers to your biggest questions and learn how to tweak things when life gets busy
Digital product only – use it on your phone, tablet, or print it at home. Instant access, zero faff.

Want to feel strong while you lose fat? Grab the GLP-1 Muscle Protection Program and start building the body that keeps up with your goals.

Get It Here!
Looking for more GLP-1 guidance? This post is part of my GLP-1 weight loss series, covering everything from starting out to maintaining results long-term. Check out all the posts below!
Final Thoughts: You Don’t Need to Kill Yourself in the Gym—Just Move!

Listen, GLP-1 meds are a powerful tool, but they work even better when paired with the right movement. You don’t need to train like an athlete—just find movement you enjoy and stay consistent.

Your Action Plan:
- Prioritise strength training – At least 2-3x a week.
- Try at least 1 HIIT workout a week.
- Walk daily – Aim for 8,000+ steps.
- Fuel your body properly – Eat enough protein and healthy carbs.
- Listen to your energy levels – Don’t overdo it.
📌 Next up: Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining – because no one wants to do all this work just to gain it all back later! 🚀

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